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A Day of Healthy Meals

Nutritionist Cynthia Sass doesn't like calorie-counting. Instead, she takes a scientific approach to healthy eating and weight loss, basing every meal or snack on the five-piece puzzle she developed for her latest book, "Cinch!"

Here, Cynthia lays out a day of sample meals full of the nutritional foods she says will help you "conquer craving, drop pounds, and lose inches" -- like audience success story Jennifer Steinruck (pictured, right), who has shed 29 pounds since July.



The "Cinch!" 5-Piece Puzzle
Each meal contains:
1. Produce
2. Whole grain
3. Lean protein
4. Plant-based fat
5. SASS: Slimming and Satiating Seasonings

A Day of "Cinch!" Meals
Breakfast: Pineapple-Red Quinoa Parfait
Eat breakfast within one hour of waking up.
Get the Pineapple-Red Quinoa Parfait Recipe

Lunch: Mediterranean Broccoli Couscous Platter
Meals should be spaced evenly throughout the day, no sooner than three and no more than five hours apart, to maintain energy and regulate blood sugar, insulin levels, and hunger hormones.
Get the Mediterranean Broccoli Couscous Platter Recipe

Dinner: Salmon-Ginger Rice Bowl
Notice that breakfast and lunch contain fruit, while lunch and dinner contain veggies. Otherwise, the configuration of all meals is identical.
Get the Salmon-Ginger Rice Bowl Recipe

Snack: California Sunshine Salad
A snack of healthy whole grains, like this corn-based salad, will give you a boost of energy any time of day.
Get the California Sunshine Salad Recipe

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